Can constipation make you feel sick?
Can constipation make you feel sick? Read more to learn the links between constipation, heartburn, UTIs, and even chest pain!
If you struggle with constipation, you’re certainly not alone. Constipation is one of the most common digestive complaints in the US and is a top reason for seeking out medical care.
For some, constipation is occasional, while for others, it's a chronic struggle. Constipation can also be a side-effect of certain medications, and it can be secondary to illness or surgery.
No matter the cause of your motility troubles (how slowly or quickly food moves through your digestive tract), constipation can make you feel seriously uncomfortable.
Depending on how severe your constipation is, you may also feel wide-ranging effects, leading you to feel pretty sick.
In this article, I’ll explain the signs of constipation, the different symptoms it can lead to (some of which you definitely won’t expect!), and some helpful, low-stakes solutions.
Are you sure you’re constipated?
Constipation is defined as infrequent and difficult bowel movements. You may be struggling with constipation if you check any of the boxes below.
Three or fewer bowel movements each week (ideally, you’d pass stool every day)
Stool is typically hard, lumpy, and dry
Difficult or painful bowel movements
Incomplete evacuation (i.e., feeling like you can’t get everything out)
Another handy way to identify constipation is the Bristol Stool Chart. This visual guide helps gauge what is expected and what is not.
It’s important to remember that because so many factors affect the gut and motility, it’s not abnormal to have occasional bouts of constipation. For example, I’m typically a regular gal, but my good pooping habits falter when I’m traveling or stressed.
Because our bodies are complex, I like to remind my clients to judge their motility based on their bowel movements 70-80% of the time.
And keep in mind that many things can cause constipation, including:
Dehydration
Lack of dietary fiber
Stress
Lack of physical activity
Disrupted sleep
Medications
Illness
Food sensitivities or intolerances
Constipation is usually associated with feeling bloated and gassy. But the reality is that it can cause various ailments ranging from stomach pain to UTIs.
Let’s dive into the various ailments linked to constipation.
When constipation is causing stomach pain, try a self-massage
If you’re struggling with constipation, stomach pain is often the most common symptom.
The sharp pains in your abdomen and stomach that sometimes come with constipation can be unbearable.
Of course, any type of pain of this caliber can be pretty alarming, but before you go too deep into a Google rabbit hole, consider this: gas is the most likely reason your constipation is causing stomach pain.
If you’re chronically constipated, gas can become trapped in your large intestine, leading to increased pressure and pain. Gas pain can manifest as sharp, shooting pain throughout your lower abdomen and stomach. It may accompany bloating, nausea, and general discomfort.
To help relieve gas build-up, try a gentle abdominal massage (1, 2). This is a simple strategy you can do yourself at home, and it just takes a few minutes. It’s a gentle massage technique that involves moving your hand(s) in the direction that stool moves through your large intestine or colon.
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This can help move trapped gas bubbles through the intestine, allowing it to exit and relieve discomfort.
When constipation is causing GERD, microbiome support can help
If you’ve suspected that your constipation struggles and GERD or acid reflux are connected, you are correct!
There is a significant overlap between the two. In fact, when I address GERD with a client, improving motility is usually at the top of our list. If you are someone who has always struggled with constipation, you may have slow motility, as it’s often a hidden factor behind GERD and reflux.
In addition to slow motility in the large intestine, it’s also possible to have slow motility in the stomach. This just means that food stays in the stomach longer than normal. Both can contribute to constipation and GERD.
When constipation is causing GERD, it’s essential to look at all the overlapping factors contributing to each condition. One that is essential to address is healthy gut bacteria.
Both constipation and GERD are linked to imbalanced gut flora (also called dysbiosis). Luckily, there are surefire ways to boost beneficial bacteria and improve constipation and GERD.
Of course, diet is foundational for gut health, and this is always a primary step in the protocols I create for my clients. But sometimes, you will find you need a little more help.
Targeted probiotics and functional foods shine when it comes to constipation and GERD, and Bifidobacterium lactis HN019 and psyllium husk (3) top the list. (Keep reading to learn the brands I love and tasty ways to incorporate psyllium into your diet!)
On the other hand, some probiotics, like Saccharomyces boulardii subspecies cerevisiae, found commercially in Florastor and a superstar for alleviating diarrhea and leaky gut, might actually worsen constipation!
Details like these are why it’s so crucial to work with an experienced practitioner when you’re dealing with long-term digestive issues.
What if you don’t have full-blown GERD but struggle with occasional acid reflux and also constipation? The same rules apply, and targeted supplements like those listed above may be a game changer for you.
What about constipation causing chest pain?
Just like constipation causing stomach pain, it’s possible and even common for constipation to cause chest pain. Like I mentioned before, gas pains can be a doozy, and this is something you can feel in your chest.
However, chest pain should always be taken seriously. Please contact a medical professional immediately if you suspect your chest pain is something more serious, especially if it’s occurring with dizziness, sweating, or pain down your left arm.
Surprisingly, chronic constipation is also linked to an increased risk of cardiovascular events.
If you struggle to have a bowel movement, the increased pressure and strain can affect your heart health. Moreover, changes in gut bacteria due to long-term constipation can contribute to atherosclerosis (clogged arteries) and high blood pressure (4, 5).
Constipation causing UTI: More likely than you might think
It may seem unrelated, but constipation causing a UTI (urinary tract infection) is not unheard of, and if you struggle with frequent constipation, you may be at an increased risk of developing a UTI!
Constipation can put increased pressure on the bladder, which may lead to incomplete emptying of the bladder and risk of bacterial overgrowth.
Women with recurrent UTIs were nearly 9 times more likely to struggle with frequent constipation (6), according to data from a 2020 case-control study (6).
Fascinatingly, the risk factor of constipation for UTIs was more significant than wiping back to front or delayed voiding (i.e., holding urine for long periods).
This study also provides some helpful information in terms of UTI prevention. The researchers happened to find that those who drank at least 3 cups of green tea per month had significantly less risk of a UTI.
The researchers attributed this to special compounds that green tea contains, called polyphenols, which have antibacterial properties.
Although green tea isn’t known as a remedy for constipation, the polyphenols it contains can have incredible benefits for gut health—green tea has been studied for its ability to boost good gut bacteria (7, 8).
Because gut microbes love polyphenols so much, all plant foods can have a beneficial effect on gut health, and certain polyphenol-containing foods are indeed great remedies for constipation.
Fruit consumption is well-documented for its ability to improve chronic constipation (9), and kiwi fruit is particularly helpful for getting things moving. Kiwis may have laxative-like effects due to the combination of polyphenols, fiber, and vitamin C (10).
Is constipation causing leg pain? Or are you low in magnesium?
Leg pain seems to be a rare effect of constipation, but it has been reported and is entirely possible. Increased pressure in the colon can lead to pelvic pain, which can also lead to leg pain.
However, I have another theory as to why the two are connected—magnesium deficiency.
Magnesium is a vital macromineral (macro means that your body needs a lot of it). Over 500 biochemical reactions in your body rely on magnesium! This impressive mineral is also needed for smooth bowel movements and healthy muscles, and low magnesium may contribute to constipation and leg cramps or pain.
According to the results of a 2021 study of over 9,000 adults, the more magnesium you get in your diet, the less likely you are to be chronically constipated (11).
Good food sources of magnesium include:
Pumpkin seeds (pumpkin seeds are the best source of magnesium, with 1 ounce containing nearly 40% of your DV)
Almonds
Chia seeds
Cashews
Spinach
Peanuts
Soymilk
Edamame
Black beans
Skin-on potato
Increasing these magnesium-rich foods in your diet will also boost your supply of fiber, which is another excellent remedy for constipation.
More solutions when constipation makes you feel sick
No matter how constipation affects your body, the solution will be the same—improve overall gut health and nutrition for regular bowel movements.
But the approach to this will look different for each person. However, here are some strategies that I frequently use with my clients.
Check hydration status
The best indicator of hydration is the color of your pee. Aim for pale or transparent yellow. Dark yellow or brownish indicates you need more water!
Calculate your fiber intake
Begin paying attention to how much fiber you are getting in each day. Most women see health benefits from 25-35 grams each day. High-fiber foods include pears, nuts and seeds, berries, peas, lentils, beans, and all skin-on fruits and veggies.
Add in psyllium husk or kiwi fruit
Psyllium husk is a well-known natural remedy for preventing constipation. However, the taste and texture don’t appeal to everyone. If mixing it with a glass of water is not appealing to you, try adding a couple tablespoons to recipes like these bran muffins or these peanut butter protein balls. If you aren’t up for the task of cooking, then you can try having 2 kiwi fruits per day. Enjoying this delicious fruit can have a similar effect as psyllium, preventing constipation when consumed regularly (10).
Try a strain-specific probiotic
Probiotics may work best when used to target a specific condition, and this is what “strain-specific” means. My top choice for slow motility is Bifidobacterium lactis HN019. You can find this specific probiotic in Metagenics UltraFlora Acute Care and NOW Foods Clinical GI Probiotic. **When adding a probiotic to your supplement regime, it’s important to give it time to work. Some can take up to three months to make a noticeable difference.
Try abdominal self-massage
Abdominal self-massage has been helpful for many of my clients, and it even has science to back up its use as a natural constipation remedy (2). See above for a colon massage diagram.
Investigate food sensitivities
If you’ve tried everything else and are still backed up, it may be time to look deeper into possible food triggers. The best way to do this is through a careful elimination diet and reintroduction of foods. This can sound daunting, but the whole process can be very smooth when you have a plan to follow.
I help clients do this all the time, and it is always wonderful to see how much better they feel afterward!
Yes, constipation can make you feel sick, but it doesn’t have to!
I know how difficult it can be to struggle with frequent constipation that is affecting all areas of your life.
Fortunately, the solutions for constipation are often simple as long as you stick with them! Too often, people tend to rely on quick fixes like stool softeners or laxatives.
Not only will these not get to the root cause of the problem, but they can even make constipation worse in the long term.
My goal as a Nutritional Therapy Practitioner is to help you understand why you’re experiencing constipation, find remedies that work, and prevent it from returning.